WHS Pitcher Playbook

Pitcher Playbook

The Complete Pitcher

1.) Physical Condition: Successful pitchers need to be in top physical condition. Pitching baseball game demands a lot out of our body in strength and endurance.

2.) Command Over Pitches: The best pitchers have a command over their pitches, the ability to throw the ball in the location they want to when they want to. Location and change of speed is everything with a pitcher.

3.) Want the Ball Mentality: Winning pitchers would literally fight for the ball. They have a burning desire to pitch, because they believe they can shut down the opposition. Developing this mindset is part of the growing process.

4.) Crafty: The best pitchers are smarter than they are talented. What separates a person who gets on the mound and throws from a pitcher is what is between the ears. Understand what pitch to throw in what situation. Is this a weak hitter – go after him, what’s the score, what’s my best pitch.

5.) Under Control: To excel on the mound a pitcher needs to be calm and cool. Close calls, errors, or even his own struggles cannot rattle him. He needs to have a high level of concentration that blocks out distractions. The ability to visualize success and believe he can achieve it.

6.) Hold Runners: The running game is a big part of high school and college baseball. The top pitchers need to be able to develop methods that limit opposing teams running games and give the catcher the chance to throw runners out. This means working from the set position.

7.) Works Fast: The best pitchers always seem to get their teams to play very well behind them. These are not usually the dominant strike out pitchers but rather the crafting veterans who know some principles about getting your team stay sharp. The most important principle here is to keep the game moving by working fast and throwing strikes.

8.) Fields the Position: Top pitchers need to field their position and not be a defensive liability. They need to be especially effective on bunts and covering first on ground balls to the right side. They need to know all backups and get there when needed.

9.) Changes Speeds: To be an outstanding pitcher you need to develop change of speed pitches to get the batter off your fastball. The change up is the most important of these pitches. In addition you need a breaking ball, preferably a faster cut fast ball or slider that can be throw when the hitter has two strikes and a slower breaking ball that can be thrown for strikes.

10.) Dedication: In order to develop some or all of these qualities a pitcher needs to commit themselves to the task of improving daily. This requires running, throwing, and light dumbbell work daily during the season. The responsibility is ultimately yours with the help of your coach.

Goals for Our Pitchers

1.) Want the Ball

2.) Throw Strikes

3.) Yield less than three BB per 7 innings pitched.

4.) Zero BB yielded to non-hitters

5.) Know the score and how it impacts pitch selection.

6.) Work fast. 6-10 seconds between pitches with no one on base.

7.) Develop a change up that can be thrown for a strike with the same arm speed as the fastball.

8.) Keep arm in top shape through long toss, bullpens, and light dumbbell work.

9.) Work ahead of batters.

10.) Be honest with coach and tell me if you are tired or your arm is sore.

11.) Know your position and always be where you should be in defensive situations.

What you will learn this Week

1.) Basic pitching mechanics

a.) Throwing

b.) Windup

c.) Set position

2.) Light Dumbbell program for daily conditioning

3.) Pre-Workout stretches

4.) Pitch Grips

5.) Mental Approach to game

a.) Concentration levels

b.) Visualize success

c.) Focus on plate

d.) Relax – deep breath

6.) Pitching Drills to keep proper mechanics

7.) Game day and pre-game preparation

8.) Off day workouts

9.) Long Toss program.

10.) Bullpens

a.) Different types

b.) Monitor your progress

c.) Part of your conditioning

Stretching, bullpens and long toss will be worked into your practice schedules. Light dumbbell programs, drill work, diet, and game day preparation will be your responsibility.

Pitching Drills

1.) Balance drill – rocker step and hold in leg lift position.

2.) Approach drill – drift forward to land on firm front leg.

3.) Down, Back and Up drill – arm action

4.) Kneel Drill – trunk rotation and lead arm action drill

5.) Rotation Drill #1 – in stride position, begin rotation, back leg doesn’t move.

6.) Rotation Drill #2 – same as 5 but throw ball (not hard)

7.) Rotation Drill # 3 – same as 6 but follow through with back leg.

8.) Backside Drill – pull knee forward and in using hip flexors and abdominals.

9.) Backside tubing drill – same as 8 with flexible tubing resistance.

10.) Wall/Net drill – to detect flailing

11.) Line drill or Towel drill – To keep pitchers landing directionally

12.) Tarp Drill – to concentrate on mechanics

13.) Mirror Drills – to concentrate on and observe mechanics.

14.) Kneel to bracing leg follow through drill – to fix bracing leg problems

15.) Towel drill with chair for getting out over front leg

Pitching and Throwing Light Weight Training (OPTIONAL)

Arm stretches:

Holding a ball or nothing at all:

1.) Bend over at the waist and perform 25 reps or arm circles in each direction for each arm.

2.) Holding your hand on top of the ball (four seam FB grip), reach out in front as far as you can, slowly bring elbow back as far as you can, repeat for 20 reps each arm.

3.) Hand on top of ball with palm facing your body at belt height. Lift arm to side, then reach across body with ball facing away from your body. Repeat for 20 reps each arm.

4.) Without a ball bring shoulders straight back. Return to starting position. Repeat 25 times.

Jobe Light Dumbell program (To be performed with very light dumbbells, 1-3 lbs) player can do up to 3 sets of each exercise and these can be performed daily:

1.) Lying on your side, bend your elbow so that your arm forms a 90% angle, hold the weight at your belt with your palm facing your belt. Externally rotate your shoulder and lift the weight until it is directly above your side. Slowly return to start position and repeat 15 times.

2.) Lying on your back, bend your elbow so that your arm forms a 90% angle, with elbow resting on the ground and your palm facing the sky, internally rotate your shoulder and lift the weight until it is directly above your elbow. Slowly return to start position and repeat 15 times.

3.) Lying on your side, with the weight behind your back, arm extended, start with palm facing backward, lift weight up directly above side, rotate arm until palm faces forward at highest point, slowly return to start position and rotate arm until palm faces backward. Repeat 15 times.

4.) Stand up. With weights in hands to each side and palms facing backward, lift weights and turn thumbs down. Do not lift higher than shoulder height. Return to start position and repeat 15 times.

5.) Sit down. With weight in hand and palms facing the sky wrist curl the weight for 25 reps.

6.) With palms facing the ground reverse wrist curl the weight for 25 reps.

7.) With a light hammer or 1 lb dumbbell, turn or roll wrist back and forth slowly for 25 reps.

8.) Stand up. With a light hammer or 1 lb dumbbell and palms facing toward your body, lift weight up in front and in back as far as is comfortable. Repeat for 25 reps.

PreSeason Throwing and Pitching Program(OPTIONAL)

Winter: (now until March)

Long Toss (throw with a crow hop, good mechanics):

How often: 2 days a week – indoors

Duration: 15-20 minutes

Distance: No longer than 120-180 feet, can be shorter

Do NOT throw too hard, just loosen arm up, when throwing for distances, put an arc on the ball.

Spring (March until pitcher’s week):

Increase to three days a week.

Pitcher’s Daily Routine

Morning prior to practice or game (5 days a week):

1.) Jobe Light Dumbell Exercises three hours or more before game or practice with very light dumbbells, 2-3 lbs. Ideally do this in the morning prior to a game or practice. Should take 10-15 minutes.

Before each game or practice (wear a jacket when not throwing):

2.) Jogging (one lap, final 60 feet backwards at slower pace)

3.) Full stretching with team (including the following stretches):

1. Hand on top of ball, stretch forward and backward. 25 reps – 1 minute
2. Ball or hand belt high, reach across body with ball as far as possible, back to shoulder height, palm facing body. 25 reps – 1minute
3. Bring shoulders straight back. 10 reps. 1 minute

Before each game you pitch and each practice, except day after you’ve pitched:

4.) Individual Pitching workout (Lead Ups): 15-20 minutes

1. Remove jackets, etc. to begin throwing (all at 50% speed): a. Start 30 feet apart, 15 throws from Knee using front side and pulling off back leg (follow thru). 2 minutes
2. Move to 45 feet apart, 15 throws, throwing from position when you land, closed, first seven come up on back toe, last 8 follow through with back leg. 2 minutes
3. Move 60’6” and start in balance position, glide toward catcher and work on approach, closed, ball of front foot and fluid. 2 minutes.
4. Warm-up naturally from 60’6” for 3 minutes.
5. 30-40 pitch bullpen, 20 from windup (10 FBs – 7 Change, 3 – Curve or 3rd pitch), 10-20 from stretch (50% FB and 50% Change Ups, add 3 Curves or 3rd pitch).

Day before pitching in a game:

5.) Game Situation #1 Bullpen – 30 pitches (focus on control)

14 FB for strike

9 change ups

7 3rd pitch

Day after game pitched:

6.) Game Situation #1 Bullpen – 30 pitches (focus on control)

a.) No Throwing

b.) Full Stretching

c.) Sprints

d.) Defensive Work (fielding ground balls and bunts, no throws)

In Between Days:

7.) Bullpen – Control/Offspeed/Game Situation #1/Game Situation #2

a.) 40-70 pitches with pitch distribution from workouts, pitch count from coach.

b.) Pitcher counts pitches. Catcher counts strikes (totals and per pitch). .

c.) Every pitch situational, pitch with a count in mind. Report results to coach.

Pitcher’s Daily Routine

Other Drills that should be practiced three times a week:

1. Warm-up balance drill 5 reps. 1 minute
2. Lead Leg Arm Action Drill 5 reps. 1 minute
3. Windup Drill. 5 reps. 1 minute

Facts to keep in mind:

• MLB batting average with hitters 0-1, .225, MLB batting average with hitters starting 1-0, .280
• There is no such thing as a waste pitch. Every pitch has a purpose.
• Go after non-hitters even 0-2, 1-2, and 0-1.
• Know the score. Score and inning impact pitch selection.
• Don’t do a hitter who is late on your fastball a favor by throwing him an off speed pitch.
• Remember that batters are trying to protect with two strikes. The most effective pitches are typically hard pitches inside or outside with some movement.
• Pitch location is more important than pitch selection.
• Control over a pitch is more important than having many different pitches.

Mindset:

• ALWAYS want the BALL.
• Believe you are the one the team needs to take the HILL today.
• Believe you can get any batter out. You’re either better, smarter, and/or more determined.

Pitcher’s Routines During Regular Season

In Season Day before game: Stretching, 2 high knee sprints, 5 or 6 minutes of bullpens at 50% speed. No full speed sprints.

In Season Day after game: Full stretching. Sprints (Walk to first, run first to third, walk home, run home to second, walk to third, run home). Defensive glovework (when fielding, don't throw, just drop balls in a bucket). No throwing.

In Season In between days: Full practice unless high pitch count in game. Bullpens.

During Game: New Inning Warm-Ups

1. On hot days, take water even if your not thirsty.
2. Always wear warm-up jacket over pitching arm, even on hot days.
3. Stretch arm and shoulder while walking to the mound (arm swing, full shoulder rotation)
4. Use first warm-up pitches to locate strike zone.
5. Once strike zone is found, increase speed to 100%.